DAD BOD

PROGRAM BY FITNESS CULTURE

 DAD BOD PROGRAM

DAY 1
1 WARM UP 2 LIFT
2 Rounds: 1a. Speed Bench 3x3
Rotators Off the Knee x10 1b. Speed KB Bent Over
SA DB Z Press x10 each Row 3x3
Push Ups x10 Rest 60 Seconds
SA DB Wide Row x10 each
2a. CG Bench 5x10
Rest 30 Seconds
2b. DA DB/KB Bent Over
Row 5x10
Rest 30 Seconds
3 CARDIO
HIIT 3a. Seated DB Military
10 Assault Runner Press 5x10
Sprints Rest 30 Seconds
3b. Lat Pulldown 5x10
10 seconds of work with Rest 30 Seconds
50 seconds of rest
between reps
 DAD BOD PROGRAM

DAY 2
1 WARM UP 2 LIFT
3 Rounds 1a. Speed Squat 3x3
Overhead Squat x10 1b. Speed Sliding
Split Squat x5 each Hamstring Curls 3x3
Cossack Squat x5 each Rest 60 Seconds

2a. Back Squat 5x10

Rest 30 Seconds
2b. Rolling Hamstring Curl
5x10
Rest 30 Seconds
3 CARDIO
If you have extra time 3a. Barbell RDL 5x10
today and want to add Rest 30 Seconds
some cardio, you can 3b. DB/KB Walking Lunges
finish with LISS cardio 5x10 each
today. Rest 30 Seconds

4a. Leg Extensions 3x15

4b. Standing Calf Raise
3x15
 DAD BOD PROGRAM

DAY 3
1 CORE 2 LIFT
1a. Stability Ball 3a. DA DB Curl 3x15
Crunches 3x20 3b. DB Skull Crushers 3x15
1b. Stability Ball Side 3c. Standing Lateral Raise
Plank 3x30 sec each side 3x15
1c. Stability Ball Plank Rest 60-90 Seconds
Rollout x10
4a. Cable Slant Curl 3x15
2a. Reverse Hyper x10
4b. Cable OH Tricep
2b. Leg Lifts x10
Extension 3x15
2c. 90* Back
4c. SA Cable Lateral Raise
Extensions x10
(Behind the Back) 3x10
each
Rest 60-90 Seconds

3 3 METCON
3 Rounds For Time:
20 Cals on Bike
Run 400m
20 Cals on Rower
 DAD BOD PROGRAM

DAY 4
1 WARM UP 2 LIFT
3 Rounds 1. Behind the Neck Push
Cuban Press x6 Press 4x3
Upright Row x10 Rest 30-60 Seconds
Behind the Neck
Press + Overhead 2a. Strict BB OH Press 5x10
Shrug x10 Rest 30 Seconds
Bent Over Row x10 2b. Pull-Ups 5x10
Wide Grip Bent Over Rest 30 Seconds
Row x10
3a. NG DB Bench 5x10
3 METCON Rest 30 Seconds
3 Rounds For Time: 3b. Seated Row 5x10
20 Dips Rest 30 Seconds
20 TRX Rows
40m HEAVY Sled Push
20 Push Ups
20 KB Bent Over Rows
400m Run
 DAD BOD PROGRAM

DAY 5
1 WARM UP 2 LIFT
2 Rounds 1. Speed Reverse Lunge
Groin Slides x10 3x3 each leg
Cossack Squats x6 Rest 30-60 Seconds
each
Split Squat x6 each 2a. Sliding Reverse Lunge
Broomstick Jumps x5 5x6 each
Rest 30 Seconds
2b. Single Leg Rolling
Hamstring Curl 5x6 each
Rest 30 Seconds
3 CARDIO
If you have extra time 3a. Leg Press 5x10
today and want to add Rest 30 Seconds
some cardio, you can 3b. Single Leg DB RDL 5x10
finish with LISS cardio each
today. Rest 30 Seconds

4a. Leg Extensions 3x15

4b. Seated Calf Raise 3x15
 DAD BOD PROGRAM
DAY 6
1 CORE
1a. Stability Ball Sit-
Ups 3x15
1b. Bar Rotations
3x10ea
1c. Core Rollout 3x10
2a. Plank with Leg
Slides 3x15 each
2b. Reverse V-ups With
Sliders 3x15
2c. Banded sit-ups
3x15
3 CARDIO
15-20 Min of LISS
Cardio
2 LIFT
3a. BB Curls
3x6 – 4010 Tempo
3b. BB Skull Crushers
3x6 – 4010 Temp
3c. Bent Over W Raise
3x6 – 1012 Tempo
Rest 90 Seconds
4a. Incline DB Curls
3x6 – 4010 Tempo
4b. Incline DB Skull Crusher
3x6 – 4010 Tempo
4c. Incline Y- Raise
3x6 – 1012 Tempo
Rest 90 Seconds